Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 909g

Toasted Sunflower Seeds have 18.8 times more energy per 100g than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D. It has very high energy density when compared to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Toasted Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	NA	1.6g per day for Men 19-50 years
Omega 6	107% 18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.68% 9.98g	12% 16g	130g per day for Men 19-50 years
Sugars	NA	5.14% 3.73g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.06g	g per day for Men 19-50 years
Fiber	14.7% 5.57g	12% 4.55g	38g per day for Men 19-50 years
Protein	15% 8.34g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	58.8% 529μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	101% 30.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29% 115μg	44.8% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	420% 10μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.75% 0.68mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	74.2% 445IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	113% 1127mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	83% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	41.3% 3.3mg	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	82.2% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1180% 531μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	80% 561mg	41.6% 291mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	NA	32% 17.6μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	23% 847g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Soymilk (all Flavors), Unsweetened, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Lets compare vitamin content per 300 calories of Toasted Sunflower Seeds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 300 calories of Toasted Sunflower Seeds have 1.4 times more Vitamin B3 and 4.6 times more Vitamin B5 than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain more Vitamin A, 8.9 times more Vitamin B1, 13.6 times more Vitamin B2, 1.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Toasted Sunflower Seed Kernels no Salt as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Toasted Sunflower Seeds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 300 calories of Toasted Sunflower Seeds have 1.9 times more Phosphorus than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 40.8 times more Calcium, 1.3 times more Iron, 2.3 times more Magnesium, 1.8 times more Manganese, 4.6 times more Potassium, 231.3 times more Sodium and 1747.1 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Copper and Zinc per 300 calories.
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have 1.9 times more Fat, 1.5 times more Saturated Fat and 1.2 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 1.6 times more Carbohydrate and 3.1 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy per 300 calories.